Calciumenparentshttps://kidshealth.org/EN/images/headers/Calcium_enHD_1.jpgMilk and other calcium-rich foods help build strong, healthy bones. But most kids and teens don't get enough calcium. Here's how to make sure that yours do.calcium, getting enough calcium, nutrition, diet, nutrients, vitamins, minerals, vitamin, mineral, dietary guidelines, milk, whole milk, skim milk, low-fat milk, fat-free milk, vitamin D, vitamin D milk, dairy, dairy products, calcium-fortified, calcium-fortified juices, orange juice, calcium-fortified products, lactose intolerance, lactose intolerant, lactose, lactase, milk allergy, milk allergies, problems processing milk, problems digesting milk, picky eater, picky eaters, cheese, low-fat cheese, fat-free cheese, low-fat yogurt, fat-free yogurt, plain yogurt, yogurt, frozen yogurt, ice cream, cream, soy, tofu, broccoli, collard greens, greens, bok choy, white beans, red beans, rhubarb, cottage cheese01/20/200508/21/201708/21/2017Richard W. Kruse, DO and Susan M. Dubowy, PA-C08/19/201704158c7a-d9df-4d75-b405-4b41c400391dhttps://kidshealth.org/ws/RadyChildrens/en/parents/calcium.html/<h3>What Is Calcium?&nbsp;</h3> <p>Calcium is a nutrient that builds <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/strong-bones.html/">strong bones</a>. It helps the body in lots of other ways too. Calcium keeps the nerves and muscles working. It also plays a role in keeping the heart healthy.</p> <h3>Why Do Kids Need Calcium?</h3> <p>We only get one chance to build strong bones &mdash; when we're kids and teens. Children who get enough calcium start their adult lives with the strongest bones possible. That protects them against bone loss later in life.</p> <p>Young kids and babies need calcium and vitamin D to prevent a disease called <strong>rickets</strong>. Rickets softens the bones and causes bow legs, stunted growth, and sometimes sore or weak muscles.</p> <h3>Where Does Calcium Come From?</h3> <p>Calcium is found in food. Some foods are very high in calcium. Dairy foods like these are among the best natural sources of calcium:</p> <ul> <li>milk</li> <li>yogurt</li> <li>hard cheeses, like cheddar</li> </ul> <p>The percentage of fat in milk and other dairy foods doesn't affect their calcium content &mdash; skim, 1%, 2%, or whole all have about the same amount of calcium. Your health care provider will let you know which type of milk is right for your child.</p> <p>Of course, some kids can't eat dairy. They have to get calcium from other foods, such as:</p> <ul> <li>calcium-set tofu</li> <li>edamame (soybeans)</li> <li>broccoli, collard greens, kale, chard, Chinese cabbage, and other leafy greens</li> <li>almonds and sesame seeds</li> <li>white beans, red beans, and chickpeas</li> <li>oranges, figs, and prunes</li> </ul> <p>Because calcium is so important, food companies often add it to cereal, bread, juice, and other kid-friendly foods.</p> <h3>How Much Calcium Does My Child Need?</h3> <p>Calcium is measured in milligrams (mg). We need different amounts at different stages of life. It's best if kids get most of their calcium from food. If that's not possible, health care providers might suggest a calcium supplement.</p> <h4>Babies</h4> <p>Babies get their calcium from breast milk or formula:</p> <ul class="kh_longline_list"> <li>Babies younger than 6 months old need 200 mg of calcium a day.</li> <li>Babies 6 to 11 months old need 260 mg of calcium a day.</li> </ul> <p>The only types of milk babies should have are breast milk or formula. Don't give cow's milk or any other kind of milk to babies younger than 1 year old.</p> <h4>Kids and Teens</h4> <p>Kids need more calcium as they get older to support their growing bones:</p> <ul class="kh_longline_list"> <li>Kids 1 to 3 years old need 700 mg of calcium a day (2&ndash;3 servings).</li> <li>Kids 4 to 8 years old need 1,000 mg of calcium a day (2&ndash;3 servings).</li> <li>Kids and teens 9 to 18 years old need 1,300 mg of calcium a day (4 servings).</li> </ul> <h3>How Can I Help My Child Get Enough Calcium?</h3> <p>Babies get all their calcium from breast milk or formula. Young kids and school-age kids who eat a healthy diet with plenty of dairy also get enough. But preteens and teens may need to add more calcium-rich foods to their diet.</p> <p>Try these tips to make sure kids and teens get enough calcium:</p> <ul class="kh_longline_list"> <li>Make parfaits with layers of plain yogurt, fruit, and whole-grain cereal.</li> <li>Make smoothies with fresh fruit and low-fat milk or calcium-fortified soy or almond milk.</li> <li>Add fresh fruit or unsweetened apple butter to cottage cheese or yogurt.</li> <li>Add a drop of strawberry or chocolate syrup to regular milk. Avoid store-bought flavored milk drinks because they can have a lot of sugar.</li> <li>Sprinkle low-fat cheese on top of snacks and meals.</li> <li>Add white beans to favorite soups.</li> <li>Add sesame seeds to baked goods or sprinkle on vegetables.</li> <li>Serve hummus with cut-up vegetables.</li> <li>Add tofu to a stir-fry.</li> <li>Use almond butter instead of peanut butter.</li> <li>Serve edamame as a snack.</li> <li>Top salads or cereals with chickpeas and slivered almonds.</li> <li>Serve more dark green, leafy vegetables (such as broccoli, kale, collard greens, or Chinese cabbage) with meals.</li> </ul> <p>Kids who can't eat dairy may not get enough calcium. If your child has <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/lactose.html/">lactose intolerance</a>, a <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/milkallergy.html/">milk allergy</a>, or eats a <a class="kh_anchor">vegan</a> diet, talk to your health care provider about calcium and vitamin D.</p> <h3>What About Vitamin D?</h3> <p>People need <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/vitamin-d.html/">vitamin D</a> to help the body absorb calcium. Without it, calcium can't get where it needs to go to build strong bones.</p> <p>Vitamin D isn't in many foods that kids eat. Because of this, health care providers often recommend supplements.</p> <p>Babies who have only breast milk may need a vitamin D supplement. Baby formula has vitamin D added, so babies who drink more than 32 ounces of formula a day don't need extra vitamin D.</p> <p>Ask your health care provider if your baby or child needs a vitamin D supplement.&nbsp;</p>El calcioEl calcio es un nutriente que ayuda a desarrollar unos huesos fuertes. También ayuda al cuerpo en muchas otras cosas; permite que funcionen los nervios y los músculos. También tiene su papel en mantener sano al corazón.https://kidshealth.org/ws/RadyChildrens/es/parents/calcium-esp.html/20ef541d-7005-4130-a5a8-19e6bdaf2af5
3 Ways to Build Strong BonesWe build almost all our bone density when we're kids and teens. Kids with strong bones have a better chance of avoiding bone weakness later in life. Here's how parents can help.https://kidshealth.org/ws/RadyChildrens/en/parents/strong-bones.html/20c29bc1-aff5-4265-a1e7-160442604f56
Becoming a VegetarianPeople choose vegetarianism for a variety of reasons. This article describes different types of vegetarianism and provides advice on ways for vegetarians to get all the nutrients they need.https://kidshealth.org/ws/RadyChildrens/en/teens/vegetarian.html/5f669f38-aaba-4625-8686-dbc536b7a46a
Bones, Muscles, and JointsOur bones, muscles, and joints form our musculoskeletal system and enable us to do everyday physical activities.https://kidshealth.org/ws/RadyChildrens/en/teens/bones-muscles-joints.html/d55a922b-e87a-49e0-82ae-0c5a0773cee9
Breastfeeding vs. Formula FeedingMaking a decision to breastfeed or formula feed your baby is a personal one. There are some points to consider to help you decide which option is best for you and your baby.https://kidshealth.org/ws/RadyChildrens/en/parents/breast-bottle-feeding.html/7169ccbe-8013-4c19-90e6-19862788f64d
CalciumYour parents were right to make you drink milk when you were little. It's loaded with calcium, a mineral vital for building strong bones and teeth.https://kidshealth.org/ws/RadyChildrens/en/teens/calcium.html/1b14aeb9-cdea-43db-8e5d-820de04a98a4
Does Nonfat Milk Provide the Same Nutrients as Whole Milk?Find out what the experts have to say.https://kidshealth.org/ws/RadyChildrens/en/parents/skinny-skim-milk.html/efe93a3a-a2f5-4989-80c6-67721270427e
Eating During PregnancyTo eat well during pregnancy, your extra calories should come from nutritious foods that contribute to your baby's growth and development.https://kidshealth.org/ws/RadyChildrens/en/parents/eating-pregnancy.html/d1bea4f3-86e5-4b49-80c3-45c58c1d0fd4
Figuring Out Food LabelsThe food label on a food package is a lot like the table of contents in a book - it tells you exactly what the food contains. Read our article for kids for more about food labels.https://kidshealth.org/ws/RadyChildrens/en/kids/labels.html/3ca33859-3e8d-41be-88e5-bbe199b8d8e6
Lactose IntoleranceIf you have lactose intolerance, you're not alone. Millions of Americans have the condition. Check out these tips on dealing with lactose intolerance.https://kidshealth.org/ws/RadyChildrens/en/teens/lactose-intolerance.html/2b888cb8-20ae-48c5-8791-fb5b44682073
Milk AllergyMilk allergy can cause serious reactions. Find out how to keep kids safe.https://kidshealth.org/ws/RadyChildrens/en/parents/milkallergy.html/a274028b-e351-433f-9e76-c8803c909aa0
Milk Allergy in InfantsAlmost all infants are fussy at times. But some are very fussy because they have an allergy to the protein in cow's milk, which is the basis for most commercial baby formulas.https://kidshealth.org/ws/RadyChildrens/en/parents/milk-allergy.html/61e0a090-3b09-4e26-a53e-a0dc3945e818
MineralsJust like vitamins, minerals help your body grow, develop, and stay healthy. Find out more about minerals in this article for kids.https://kidshealth.org/ws/RadyChildrens/en/kids/minerals.html/bc051eed-fcf1-4b88-9b3f-d2c6aa044702
Vitamin DVitamin D is needed for strong bones, but is hard to come by because it's found in few foods. Here's how to make sure kids get enough vitamin D.https://kidshealth.org/ws/RadyChildrens/en/parents/vitamin-d.html/cb52769b-c11c-4976-8c31-ff3f43db6043
Vitamins and MineralsVitamins and minerals are nutrients that the body needs to work properly. They boost the immune system, promote normal growth and development, and help cells and organs do their jobs.https://kidshealth.org/ws/RadyChildrens/en/teens/vitamins-minerals.html/7db5e5be-3935-4119-b49b-bb2e8a5ba349
When Should Kids Switch to Nonfat Milk?Find out what the experts have to say.https://kidshealth.org/ws/RadyChildrens/en/parents/start-skim-milk.html/d0eb7cb6-0928-4ae8-8b25-935961279723
Your BonesWhere would you be without your bones? Learn more about the skeletal system in this article for kids.https://kidshealth.org/ws/RadyChildrens/en/kids/bones.html/ba77b482-c6eb-47da-90a4-3cb148f38f4d
kh:age-allAgesOrAgeAgnostickh:clinicalDesignation-gastroenterologyAndNutritionWeightManagementkh:genre-articlekh:primaryClinicalDesignation-gastroenterologyAndNutritionWeightManagementTraining & Performancehttps://kidshealth.org/ws/RadyChildrens/en/parents/sports-medicine-center/training/958538d4-c43c-4e83-af74-05d1be169b87Healthy Eating & Your Familyhttps://kidshealth.org/ws/RadyChildrens/en/parents/nutrition-center/healthy-eating/820bad5b-c255-4034-b617-dc1d9e09ab97Feeding & Eatinghttps://kidshealth.org/ws/RadyChildrens/en/parents/growth/feeding/1300b225-a549-4965-b0de-343866c92c2c